Rounding your back and shoulders over long periods of time—hello, text neck!—can put stress on your spine and weaken your core, chest, and back.
Tamir recommends breaking up the six exercises into two separate circuits for a solid workout. Do three rounds of each circuit. Half-Kneeling Anti-Rotation Isometric Hold, Forearm Plank, Farmer’s CarryStart kneeling on all fours. Lie your forearms on the ground, palms facing down, so that your elbows are directly under shoulders. Engage your core, then step both feet back to a plank position. Your hips should be in line with shoulders so body forms a straight line from heels to head.
“This anti-rotation exercise is great because it works on unilateral work,” Tamir says. “Our bodies are naturally imbalanced, so working with alternate sides of the body helps.”Lie faceup with your arms extended toward the ceiling. With knees bent at 90 degrees, keep your shoulders down and feet flexed. Engage your core and extend your right arm and left leg away from you. Return to the starting position. Repeat on the other side , alternating 20 times total .
“This focuses on keeping the pelvis in a neutral position and strengthening the glutes which helps [posture],” Tamir says.Start in a lunge position with your left knee in front and right knee on the ground to the right of cables or resistance band. Rotate to the right, grab band with both hands, rotate to the left to pull it to the middle of your chest. Extend both arms straight out in front of you, hold for 30 seconds, then bring them back to your chest.
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